Lat Pull Down

• Sit at a lat. pull-down machine and hold the bar with your palms forward (facing away), thumbs up, and placed about 8 inches beyond shoulder width
• Allow your arms to be pulled until fully extended upward
• You should feel the weight of the machine stretching your back
• Your upper body and back should be straight, your head up and eyes forward
• Pull the bar straight down until it touches your chest while squeezing your shoulder blades together and keeping your body in the same upright position
• Return to the starting position in a slow, controlled manner making sure to get a full stretch in the back

Single Lat Dumbbell Pull-Up

• Place left knee and left arm on bench with back straight and parallel to the floor, head facing forward
• With right hand lift dumbbell straight up from the floor as close to the body as possible
• Hold for a second at the top position and then slowly lower the weight straight back to the ground, fully extending your arm
• Repeat exercise with other arm

Back Extensions

• Position yourself in a back extension machine, ankles locked behind the pads, groin area and upper thighs resting on padded platform
• The top of your hips should be over the edge of the platform, your back should be parallel to the floor
• Fold your arms across your chest
• Bend over at the waist, with your upper torso lowered to the point where it is just a few inches above being perpendicular to the floor
• Raise up to the starting position and hold for a brief second
• Lower yourself slowly and repeat